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Text Copyright © Author

All rights reserved. No part of this guide may be reproduced in any form without

permission in writing from the publisher except in the case of brief quotations

embodied in critical articles or reviews.

Legal & Disclaimer

Legal & Disclaimer

The information contained in this book is not designed to replace or take the

place of any form of medicine or professional medical advice. The information in

this book has been provided for educational and entertainment purposes only.

The information contained in this book has been compiled from sources deemed

reliable, and it is accurate to the best of the Author's knowledge; however, the

Author cannot guarantee its accuracy and validity and cannot be held liable for

any errors or omissions. Changes are periodically made to this book. You must

consult your doctor or get professional medical advice before using any of the

suggested remedies, techniques, or information in this book.

Upon using the information contained in this book, you agree to hold harmless

the Author from and against any damages, costs, and expenses, including any

legal fees potentially resulting from the application of any of the information

provided by this guide. This disclaimer applies to any damages or injury caused

by the use and application, whether directly or indirectly, of any advice or

information presented, whether for breach of contract, tort, negligence, personal

injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book.

You need to consult a professional medical practitioner in order to ensure you

are both able and healthy enough to participate in this program.

Table of Contents

Introduction .......................................................................................................... 3

Chapter 1: Why do we have bad eating habits?................................................ 4

Chapter 2: Calculating your metabolic rate ....................................................... 7

Chapter 3: Foods to stay away from… Habit destroyer ................................. 11

Chapter 4: Foods that burn belly fat ................................................................ 19

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Oatmeal ........................................................................................................... 19

Almonds .......................................................................................................... 20

Olive Oil .......................................................................................................... 20

Berries ............................................................................................................. 20

Eggs ................................................................................................................ 21

Legumes ......................................................................................................... 21

Fish and lean Meats ....................................................................................... 21

Whole Grains .................................................................................................. 22

Peanut Butter.................................................................................................. 22

Green Vegetables ........................................................................................... 22

Dairy ................................................................................................................ 22

Avocados ........................................................................................................ 23

Green Tea ....................................................................................................... 23

Parmigiano-Reggiano cheese ....................................................................... 23

Cannellini beans ............................................................................................. 23

Chapter 5: MUFA – Not all fats are equal ......................................................... 24

Chapter 6: HIIT ................................................................................................... 27

Chapter 7: The importance of sleep ................................................................. 28

Chapter 8: Habits to keep in mind .................................................................... 31

Chapter 9: Advanced tips ................................................................................. 35

Conclusion ......................................................................................................... 37

Introduction

Thank you for subscribing to my email list. As I have promised, this is THE

GUIDEBOOK that will finally help you lose your weight and become healthy. This

book contain all the necessary steps to finally lose the belly fat you’ve always

desired.

Losing weight can take a lot of dedication and hard work in order to see the

results that you want. Losing that extra fat that is on your belly can be even more

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difficult. This is one of the most stubborn areas on the body for keeping that fat.

This guidebook is meant to provide you with all of the tips that you need in order

to lose the weight on your belly so that you can get the toned and lean body you

have always dreamed of.

There is information on what the belly fat diet plan is about, the types of foods

that you should eat to melt the belly fat, the foods that you should avoid, and how

exercise is able to make the belly fat disappear even more quickly. Use this

guidebook to help you to get started in the right direction today.

It also contains information on lifestyle as this is also something to consider when

trying to get in shape. You may not know it, but your lifestyle may be the

stumbling block that is causing you so much trouble. The reasons are explained

and common sense steps are included to help you to get over this aspect. It isn't

always what you eat that makes that fat stay. Read through the book and you

may even discover you are doing something fundamentally unwise and that

stopping that activity in its tracks could help you to get nimble and slim, so that

the belly fat drops off.

Did you know that people can do this at any age? They can. Although the

metabolism may slow down as you get older, there's no reason to let it get in the

way of shaping up. Take a look around you and you will see people who are the

same age as you, but who look years younger. You could look like that, but you

need to want to and that's the first step in getting that belly fat to melt down into

nothing.

Chapter 1: Why do we have bad eating habits?

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Humans are capable of some amazing intellectual feats. We have the discipline

to design and build planes, cars, and skyscrapers. We used mathematics and

computers to land on the moon. And yet we still develop rather "primitive" bad

habits like nose picking, nail biting, and overeating.

So why does this happen? And why are habits so hard to break?

Well, there are a number of reasons:

First, you can't stop a bad habit by trying to avoid it.

Let me illustrate this with an example. When I say "try not to think of a purple

elephant”, what are you thinking of? Of course, you're thinking of a purple

elephant. The brain can't NOT think of something. It needs a focus to direct

attention.

This is one reason you can't get somebody to stop a bad habit by telling them

"just stop it!"

When you try not to think of something, you're still thinking of it. And since you

can't stop a habit by trying to avoid it, the stress becomes worse and worse as

you worry about your inability to stop it... Which makes it even harder to avoid.

In addition to that, there's a psychological problem called the hot-cold empathy

gap (a term coined by Carnegie Mellon psychologist George Loewenstein) which

explains that we can't possibly plan how we're going to act when we have a

craving, because we will be in a very different state of mind.

For example, in the morning it's easy to plan that you’ll go to the gym later in the

day. You feel full of energy, and ready to take on anything. You can imagine

yourself coming home from work, packing your gym stuff and heading out to the

gym for a great workout. But after work, when you're tired and burnt out, you feel

much different. You sit down on the couch, and you don't feel like doing much of

anything.

In the morning, it's also easy to say you’ll resist eating a bowl of ice cream in the

evening. But once you're tired at night, and you begin to have a craving for ice

cream, the planning you did in the morning doesn't matter.

So what's the solution?

The best way to break bad habits to use a reliable system. To start, you have to

identify your bad habit, then identify the causes behind your bad habit (your bad

habit typically satisfies some primal need), identify the triggers of your bad habit,

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put prevention in place so you can avoid the old habit, replace your bad habit

with a new beneficial habit that satisfies the same need, and take steps to make

sure you stick to your new routine over the long-term.

This guide is based on those 6 steps. And don't worry, it’ll seem much simpler

once I break it down for you.

Example:

When I was trying to avoid eating fast food, at first I'd try to ignore the problem

and give myself reasons avoid the craving. I would sit down and deliberate about

it. I'd give myself seemingly-convincing reasons such as 'but I just went two days

ago" or "I never feel good after I eat it". But eventually I'd come around and

compromise with reasons to give in. I'd say to myself "I don't really have anything

else to do tonight, so energy isn't a problem”, "I won't eat fast food for the rest of

the week if I satisfy my craving now', "I worked out yesterday", and on and on.

Lesson Learned:

Getting into a logical argument with my emotional brain was impossible to win.

Though I tried, I couldn't argue against my cravings. It never made them go

away, it only made them more intense.

And when I tried to make a plan, saying to myself "I won't get fast food for the

rest of the week, because I had some today ‘, I almost always caved in within a

few days. This is due, of course, to the hot-cold empathy gap. When I made the

plan, my craving was already satisfied, so at that moment I didn't want any more

fast food. But the moment my next craving came around in a day or two, I'd give

in. And I'd probably justify it with another empty promise like: "since I'm going to

eat fast food today, I won't eat any for the next two weeks!”

It's important to understand the ‘you' right now is different from the ‘you' who will

experience the craving.

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Chapter 2: Calculating your metabolic rate

Basal Metabolic Rate

Your Basal Metabolic Rate, or BMR for short, is your metabolic rate when you

are completely at rest, such as when you’re sleeping. BMR accounts for up to

70% of the calories you burn each day and is a measure of the calories burnt.

That may seem like a lot of calories being burnt just by simply resting but when

you think about it, even when we are resting our body is still 'on. Thus, we are

always expending energy whether it is via digestion, breathing, maintaining body

temperature, or pumping blood through the body. So, your BMR is really the total

sum of all the calories that your body uses to keep you alive.

The Importance of BMR

Understanding your metabolic rate is important for weight loss. In order to shed

weight, you need to devise a calorie deficit plan; this is a plan that ensures you

consume fewer calories than what you burn.

There are a number of ways you can create a calorie deficit, from consuming

fewer calories to burning more calories. Or both!

What Impacts BMR?

As we have mentioned already, factors such as weight, height, age and gender

all play a role in your BMR, and on top of these there are the other factors that

can impact BMR too, such as illness, hormones and some medications.

Genetics is another factor. Some people naturally have a higher metabolism

while others are born with slower metabolism. Dieting does impact BMR, and

when carried out correctly, you can increase your metabolism rate through

exercising and eating certain foods. Do keep in mind, though, that an incorrect

diet will indeed slow down your metabolism and defeat your efforts to lose

weight.

Avoid Crash Dieting!

Going on a quick-fix diet with the hope of losing weight can actually hinder your

ability to lose weight and, more importantly, to keep it off. If you reduce your

calorie intake by too much, your body will begin to shut down and will even move

towards survival mode. Your metabolism will slow and your BMR will be reduced.

Remember, losing weight fast results in muscle loss, which in turn reduces your

body mass and your BMR. A good rule of thumb is to never consume less than

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1200 calories per day if you are a woman and 1800 calories per day if you’re a

man.

Raising Your BMR

Although we will go into more detail in Chapters 6 and 10, being in control of your

activity levels is a great way to boost your metabolism. When you include

exercise in your daily routine you will burn more calories and help to create that

calorie deficit we were referring to earlier.

Measuring BMR

The Harris Benedict Equation is the most widely used method of determining

BMR and its strict equations state:

Imperial BMR Formula

• For Women: BMR— 655 + (4-35 x weight in pounds) + (4-7 x height in

inches) - (4-7 x age in years)

• For Men: BMR 66 + (6.23 x weight in pounds) + (12.7 x height in inches) -

(6.8 x age in year)

Metric BMR Formula

• For Women: BMR 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4-7

x age in years)

• For Men: BMR 66 + (13-7 x weight in kilos) + (5 x height in cm) - (6.8 x

age in years) What Factors Affect Your Metabolism Rate?

There are numerous factors that affect your BMR. There are some that you can

change and others you will have live with. Here are a few factors that affect your

metabolic rate:

- Weight Gain — speeds up your metabolism since every movement

requires more muscles to contract to shift extra mass. However, as fat is

not metabolically active your BMR will really only increase during

- Body Composition — this is the difference between your fat weight and

your lean weight. Having a higher percentage of lean body weight

promotes a higher metabolic rate. Essentially, what this means is, when at

rest, a lean person tends to burn more calories than a person who is

overweight, simply because lean body weight is more active metabolically.

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- Body Size — if you have a bigger body then you have more cells that

need to be maintained; therefore, you require more calories to stay alive.

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- Age — Lean bodyweight tends to decline gradually after you reach the

age of 30, while fat weight tends to increase. This is mostly due to

changes in hormone levels.

- Gender — Men have a high degree of lean muscle when compared to

women. This is due to differences in hormones and hormone levels.

- Genes — Some people weigh the same, are the same age, and have the

same body fat content and yet their bodies are different; they have

different metabolic rates.

- Hormones — Are the messengers that control the chemical processes

within your body, including your metabolic rate. Regular exercise

increases lean body weight, regulates hormone levels and helps to

regulate your body’s composition.

- Temperature — If a person is cold, they shiver. This burns up a certain

amount of energy owing to the contraction and relaxation of muscle cells

that try to produce heat. Wien a person is hot, they also burn more

calories from sweating. Exercising increases your temperature, thereby

causing you to sweat and burn more calories.

- Psychological — A person’s mental state can also affect metabolism.

Anxiety and stress also cause your body to burn more energy. Similarly,

when you are nervous and your body is on a high state of alert different

hormones circulate around your system. In effect, they do so to tell your

cells to break down stored energy and to give you more energy now.

- Eating habits — Affect your metabolism. Overeating places a huge strain

on your hormonal system. So, when you eat a lot too often, the extra food

within your body causes an imbalance of hormones, which leads to a

slump in your energy levels and reduces your ability to effectively burn off

those extra calories. In turn, of course, this increases the risk of you

becoming obese, diabetic, and suffering serious health problems such as

cardiovascular disease.

So, as you can see, it is essential to increase your metabolic rate so that you can

maintain or regain a healthy body. When you are in balance you:

- will be able to exercise less which will free up time for other things

- won’t have to exercise as rigorously to keep your weight down

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- will find it easier to keep the weight off and maintain your physique

- will be able to enjoy some of your favorite foods instead of always being

on a strict diet.

Chapter 3: Foods to stay away from… Habit destroyer

Let's not beat around the bush... as hard as it sounds the food categories in this

section should be avoided at all costs. If you decide to still consume any of these

as a rare occasional "treat" that's fine as long as it's really sporadic, meaning no

more than once a week. By allowing yourself a little bit of what you fancy

occasionally, you will probably find it much easier to stick to your new eating

plan. By the end of this reading you will discover ways to incorporate smarter

treats to your daily life that will allow you to satisfy the sweet craving without

giving your body stuff that is bad for your health. It will probably be hard at the

beginning but over time, your body will adjust to the new marching orders.

Remember, your mind should take control and decide what your body will eat

and not let your body decide by itself, old bad habits are strong and will try to

sabotage you every time they see an opportunity.

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Fried foods

Some examples include: French-fries, mozzarella sticks, fried chicken, and even

fried fish and vegetables. As a golden rule, avoid any food that is, or contains

ingredients that have been deep fried. It is not just the extra calories that can

damage your body by piling on extra weight, it is also the fact that fried foods can

lead to other health conditions, such as acid reflux and irritable bowel syndrome.

Beware! Most fried foods are prepared with hydrogenated vegetable oils which

contain high levels of trans-fats, which increase your levels of LDL (bad

cholesterol) and decrease your levels of HDL (good cholesterol); this in turn

increases triglycerides in your bloodstream and promotes systemic inflammation.

In other words, fried foods are bad for you and the negative effects they have on

your body accumulate over time making it harder to reverse the consequences to

your health as you continue to consume these fried foods.

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Dairy products

Probably one of the most controversial topics you’ll find today in terms of nutrition

(aside from grains which I cover in detail in another of my eBooks coming soon),

is milk and dairy consumption, and let me tell you it will be a cold day in hell

before scientists, government and food companies reach a consensus on this.

That’s why I believe using nature's wisdom can provide a good perspective into

this debate. You see, humans are unique in the sense that we are the only

mammals that continue to drink milk way beyond infancy, not only that, but we

drink milk from a completely different species, with completely different nutrition

requirements. Arguments supporting the benefits of drinking milk usually highlight

its protein, calcium and potassium contribution, and most recently vitamin D as

well (although this last one is artificially added to fortified milk), however, arguing

that those are the right reasons to justify drinking milk reflects an old paradigm

perspective and lack of understanding in the most advanced research in the role

of a balanced nutrition plan. Calcium and potassium which give milk a "high"

nutrition profile, are found in many other foods with the added benefit that those

alternatives are easier to digest by your body, therefore putting less pressure on

your system in order to metabolize and assimilate those nutrients (and if you care

for environment, they are also better alternatives to promote a sustainable

future). Cow’s milk is uniquely designed for a calf’s system to digest, in other

words and to put it simple: we are not equipped by nature for optimum digestion

of cow’s milk.

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Quick facts about milk:

As beverages go, it is relatively high in calories. For instance, one cup of 2% milk

has 138 calories. Let me do the math for you: if you drink 3 cups a day, this will

add 366 calories to your day, quite a lot if you are trying to lose some weight.

Pasteurization and homogenization deplete and alter many of the original

nutrients in milk so commercially available milk has to be artificially enriched with

vitamins and other nutrients.

Through their food, non-organic cows are fed Genetically Modified Organisms

(GMO), pesticides and fertilizers. These cows are treated with huge loads of

growth hormones and antibiotics which get transferred into their bloodstream and

eventually to the milk, in other words you are the final recipient of all those

chemicals which accumulate in your body, many of which have been associated

with allergies, cancer and other serious health threatening conditions.

A grain-based diet as opposed to a nature-intended grass diet has proven to

change the fat profile in milk from healthy to unhealthy type of fats.

From an ethical perspective, cows are treated and kept under inhumane

conditions in order to maximize productivity.

Don't mean to be a party-pooper, but I just want to lay down the cold facts in front

of you so you can make a smart decision for yourself and for your own health. I

understand how shocking this can be and I know how difficult it is to think about

eliminating dairy from your diet (been there and done that), so my suggestion is

to take it easy and go one step at a time, don't need to eliminate everything by

tomorrow, start with something, and build from there. It will take time to get used

to it but the improved benefits to your health will make the effort worthwhile.

Beware! Many people have opted to replace cow’s milk with soymilk as soybeans

have gained some marketing momentum in western cultures as a healthy food;

however, there are a few things you need to keep in mind about soybean. First,

most soybeans produced in the world are genetically modified (GMO); its

production also involves the use of vast amounts of fertilizers and agrochemicals.

As result of these conditions, soybeans have been linked to a number of

digestive problems, immune system breakdowns, fertility and reproductive

disorders, allergies, thyroid dysfunctions, even heart diseases and cancer to

name a few. Second, opting for organic soymilk might seem a better option;

however soybeans naturally contain many anti-nutrients that have negative

effects on your health. Fermentation process destroys theses anti-nutrients;

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therefore the recommendation is to consume organic fermented soy products.

Regardless of an organic origin, you should avoid any unfermented soy product

(soymilk and tofu). On the flip side, fermented soy is a great source of nutrients

(for example: miso, tempeh and soy sauce produced through a traditional

fermentation process).

Fatty meats

A certain amount of meat is good for you, but not all meats are created equal;

some have more calories than others and the fats profile in some is healthier

than others. For example, there are about 340 calories in 100 grams of pork

chops, 500 calories in 100 grams of bacon, 330 calories in 100 grams of roast

duck, 275 calories in 100 grams of lean beef and just 140 calories in 100 grams

of chicken. Chicken, in this case is obviously a smarter choice. Turkey is another

lean meat that you can choose as part of your weight loss plan.

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Fatty sauces

It isn't just the main part of your meal that you need to be aware of,

accompaniments such as mayonnaise, sour cream, creamy salad dressings and

cheese sauces (yea, unfortunately that means nachos!) are also full of calories

and unhealthy fats. However, there are plenty of other options that can liven up

your meal if you can't do without your sauces. Try for example a basic mix of

balsamic vinegar and olive oil with herbs and spices, or something like olive oil

vinaigrette or a mustard-based dressing.

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Cakes and desserts

There is nothing more truthful than the fact that too much sugar will pile on your

weight. And if on top of that you add the saturated fat that is used in baking those

sweet treats, you have a catastrophic combination! Cookies also have a high

amount of sugar and therefore a lot of calories, and it is easy to eat several in

one go the best thing to do, therefore, is to avoid them as much as possible.

Probably the most important thing to remember here is that sugar is really bad

and very dangerous for your health. The most immediate negative effect that

sugar, particularly refined, has in your body is due to its short digestion time

which translates into a very fast absorption into the bloodstream. Every time you

eat something which has a high sugar content, the brain picks up the signal of a

big load of glucose in the blood from the sugar you just eat, so it sends a signal

right away to the pancreas to release as much insulin as possible in order for

your cells to absorb and use that glucose as energy. However not all glucose can

be used by the cells, therefore you suddenly have an excess of glucose which

your body converts and stores as fat for later use. If later on there is another rush

of glucose in your bloodstream, the same process will trigger but now you have a

larger amount of glucose converted into fat, and so on. Can you see where I'm

going? Imagine someone constantly consuming foods that are high on refined

sugars and just follow again, over and over, day after day the same process I just

described and come up with your own conclusions — not pretty, right? The fact is

that an elevated intake of sugar, can lead you to bigger health related problems

than calories from fat.

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Milk chocolate, white chocolate and candy treats

Sweet treats such as milk chocolate, white chocolate and candies of all types and

shapes should definitely be on your list of foods to avoid. Not only are they high

in calories from sugar, but they are also at the bottom of the nutritional value list

and furthermore, they can damage your teeth. In fact, you should try to get out of

the habit of snacking on anything sugary or fatty, period! If you are in doubt, just

go back and read again the previous paragraphs about the effect of sugar in your

body I'm pretty sure that should motivate you to stay away from it.

By the way, did you know "white chocolate" is not even considered as chocolate

by chocolate experts? White chocolate is made with cocoa butter as opposed to

regular chocolate which is made with cocoa pulp solids extracted from cocoa.

Oh! and the other ingredients in "white chocolate" besides the cocoa butter are

usually powdered milk, sugar and artificial flavoring. Some "white chocolates" are

not even produced with cocoa butter but vegetable oils instead! Just saying...

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Chapter 4: Foods that burn belly fat

Now that you know a little bit more about this diet plan, it is time that you learn

which foods you are allowed to eat in order to make the belly fat go away. It is

important that you take the time to eat the right kinds of foods if you want to see

the results that you want. Here are some of the most important foods that you

should include in your day if you want to see the fat melt away.

Oatmeal

The first thing that you should try to get into your diet is oatmeal. When you are

feeling that morning snack attack coming on, it is usually due to the fact that your

blood sugar levels have dipped after eating that sugary breakfast option. It is

better to choose an option that is full of fiber such as oatmeal. These foods are

able to stay inside your stomach for hours so you will not have to worry about

getting that snack in later that day. It is a good idea to watch out for any of the

sugary varieties that are available. It is best to choose one that is plain and then

sweeten it at home with some berries.

Cereal bars often have a lot of hidden sugar. You need to keep an eye on labels

because although they may be marked as being a healthy alternative to eating

breakfast, they may actually be causing hunger mid-morning or be responsible

for spikes in insulin levels. Thus oats in their natural format are a much better

option, even when cooked. Getting back to basics is often a better thing than

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buying things which purport to be healthy, but which in fact are filled with either

sugar or sugar substitutes.

The problem with sugar substitutes is that they are often sweeter than sugar and

the sugar spike doesn't last as long as natural sugar. Therefore, your need for

the sweeteners increases and you are likely to eat or drink more of the kinds of

foods and drinks that contain them because your sugar needs are not being met.

Almonds

Almonds and nuts can make a great snack if you are looking for something that is

tasty and can make the belly fat go away. These kinds of nuts are able to slim

down the tummy because they are keeping you full. A study done at Purdue

University showed that those who at nuts were able to feel full for a longer tie

compared to those who ate rice cakes. It is best to stick to about 24 almonds

each day in order to satisfy those hunger pains without overdoing the calories too

much. Also, make sure to skip the salted nuts because too much sodium is going

to raise your blood pressure. Sodium is responsible for so many problems and

unfortunately, the average US diet includes too much. Again, look at labels as

often sodium is hidden within prepared foods that you may not even suspect.

Olive Oil

Olive oil is a great way to get some of the fat that you need in your diet. While

many people worry about eating fat, especially when they are trying to get rid of

the fat in their belly, it is important because it is able to control hunger. It is best

to choose a monounsaturated variety such as canola or olive oil. These will help

to keep your cholesterol levels down while also satisfying any cravings that you

have. Make sure to steer away from any hydrogenated vegetable oils. They are

going to be loaded with the trans-fats that are unhealthy for you-Olive oil can be

used for dressing a salad or even giving a little more flavor to vegetables. In

Europe, it is common to use virgin olive oil as this is better than other types. Its

taste is good and it's purer.

Berries

When you are on the belly fat diet plan, it is a good idea to eat plenty of berries.

These are stuffed with the filling fiber that you need in a little package. For

example, a cup of raspberries is going to have six grams of fiber in them. You

should never use jelly as a substitute for your berries because it is like the junk

food in the fruit world. These jellies have a ton of extra sugar and no fiber in them

so you are not getting the same health benefits. It is the actual fruit that has the

fiber you need and frozen ones may have lost some of the elements you need in

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your diet. If you can buy berries fresh, then these are always going to be the best

bet.

Eggs

If you want to keep your metabolism going strong, it is a good idea to take in

plenty of the important vitamin B12, which can be found in abundance in eggs.

According to research done at Louisiana State University, those who at eggs

each day for breakfast were able to lose more weight compared to those who ate

bagels. Before you start eating eggs it is best to talk with your doctor, especially if

you have high cholesterol levels. Remember, there are many ways of cooking

eggs and if you really don't want fat in the meal, try boiled or poached eggs as

these are delicious and are simple to cook in water.

Legumes

Legumes and beans are the next food group that you should try to get into your

diet. Beans are low in calories while also being full of the fiber and the protein

that your body needs in order to lose weight and to tone up. It is a good idea to

make dishes that contain a lot of beans such as burritos, instead of using meat,

at least once each week. This is going to help you to cut out a lot of saturated fat

while increasing the amount of fiber you consume. You should watch out for

refried beans though since these are still high in saturated fats. Choose to go

with pinto, plain black, and some other varieties for the best results. Be aware

that you may need to drink more water when you do increase the amount of

beans that you eat, to help your digestion and to help settle down any wind that

they may cause.

Fish and lean Meats

Fish and lean meats are another choice that you should make. Your body is

going to go through more calories when it is digesting proteins compared to fat or

carbs. It is best to choose the leanest meats out there so that you are able to get

the protein and other nutrients without the extra fat. Turkey is a good option but

one of the best is fish. Try to go for options such as salmon and tuna because

they are full of the omega-3s that your body needs in order to prevent the belly

fat from accumulating. Fresh fish is really good for you and can help you to feel

satisfied. It has a lot of goodness and, although it may cost a little more than

buying frozen fish tastes wonderful. Chicken is fine if you stick to eating the white

of the meat and avoid eating the skin. Most fast food outlets add flavors to the

skin of chicken to make it more delicious, but all of this camouflaging of food is

taking away your taste for what's really good for you. It is also quite likely that fast

food chicken is fried in the wrong kind of fat.

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One meat that you may not have taken much notice of is duck, although perhaps

you should. Duck is a very healthy meat to eat. It's great for your immune system

and as long as you avoid eating the skin it's also not that fattening.

Whole Grains

Many people who go on a diet feel that carbs are a bad thing and that they

should not enjoy them at all. In reality, if you are able to eat the right kinds of

carbs, you are going to be getting a lot of the nutrients that your body needs.

When you are eating carbs, you should go for the whole grain options so that you

can get the fiber that is needed to prevent you from getting hungry. Make sure to

watch out for the bread labels. Some of the breads that are labeled with wheat

have been stripped of the nutrients and fiber. Make sure to pick the options that

are whole grain or 100 percent whole wheat-The trouble is that manufacturers

are taking advantage of people liking fast foods and unhealthy breads. Yes, it's

easier to eat but it's not the best thing to consider when you have belly fat.

Peanut Butter

Another food that you are able to enjoy to lose belly fat is peanut butter. This food

source is full of niacin, which is going to keep the digestive system on track as

well as stopping any belly bloat that you have. It is important to watch out for the

portion size that you are enjoying since peanut butter contains a lot of fat. It is a

good idea to limit the consumption to two tablespoons or less a day. Also, pick

out the options of peanut butter that are all natural because they are not going to

contain extra sugar.

Green Vegetables

Green vegetables are full of the minerals and vitamins that your body needs in

order to stay strong in addition to making your waist line smaller. There are lots

of different vegetables that will fit into this category such as broccoli and spinach

and they are loaded with lots of fiber as well as only a few calories. You should

try and create a salad with these kinds of vegetables before you eat so that you

are feeling fuller even with the smaller portions. Try to fill up with some spinach,

arugula, or romaine lettuce rather than iceberg lettuce since it does not have

much fiber.

Dairy

Dairy is not something that you should be avoiding when you go on one of these

diets. The calcium is able to help break down the fat in your body and in some

cases it is able to prevent fat from forming in the first place. You should make

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sure and pick the fat free or low fat versions so that you are not taking in too

many calories. Be careful here because manufacturers know what's tasty and

they may be supplementing the taste with aspartame. That's not the healthiest of

alternatives. If you choose low fat plain yogurts you can always add a small

spoon of brown sugar and do your body less harm.

Avocados

Avocados are a great source of fiber and monounsaturated fats, both of which

are going to be great at keeping you full for longer. In fact, you are going to be

able to get up to 17 grams of fiber from each avocado. If you are able to eat

about half a cup each day you will be able to stave off any hunger pains that you

have.

Green Tea

Iced or green tea is a good option because they are full of the antioxidants that

you will need in order to speed up your metabolism. The faster that you can get

your metabolism to go, the more fat you will be using up. According to studies,

those who drink this kind of tea are shown to burn up an extra 266 calories each

day compared to those who do not drink tea. You should try and avoid the bottled

teas because they are short on the slimming nutrients that you need as well as

having a lot of extra calories in them. Instead, you should steep a bag of tea in

some hat water for a few minutes, cool down with a few ice cubes, and then

enjoy. You should do this four times a day for the best results.

Parmigiano-Reggiano cheese

Parmigiano-Reggiano cheese is a low calorie snack that includes the calcium

that you need in order to activate the hormones for burning fat in the body

according to research done at the University of Wisconsin. Plus, the high content

of protein, much more than what is found in other dairy products, you will be able

to stay full for a longer period of time. The best way to get this food is to grate an

ounce of it over your soups and enjoy.

Cannellini beans

Cannellini beans are a great starch that has a type of fiber that is difficult to

digest so these are going to cause a punch. If your stomach is taking longer to

digest something, you are going to feel fuller for longer and you will be burning

more weight at the same time. The slower digestion is going to work in order to

have the body doing more, which is going to burn up more calories just to burn

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the calories. You will be able to battle up the belly fat with about half a cup each

day.

Chapter 5: MUFA – Not all fats are equal

All fats and oils are composed of medium or long chain fatty acids. These chains

are a mixture of Saturated fats, mono-unsaturated fats (MUFAs), and poly-

unsaturated fatty acids.

This classification is based on the type of fatty acid that is major component of

these fatty acids.

Saturated fats are solid at room temperature and are found in animal foods such

as butter, red meat, and cheese with the exception of coconut oil, palm and palm

kernel oil, and cocoa butter

Once inside the human body, these solid saturated fats turn sticky and gummy,

so they can easily stick to artery walls causing plaque to build up and increasing

your risk of cardiovascular disease

Monounsaturated (MUFAs) are liquid at room temperature and may turn semi

solid in the refrigerator (think cloudy olive oil).These are mainly found in plant

foods: avocados, nuts, seeds, olives, soybeans, chocolate, and Canola oil

Studies have shown that monounsaturated fats that we call MUFAs (pronounced

moofah), are the key to shedding both subcutaneous and the deadly visceral fact

In the body, MUFAs are more likely to glide, flowing easily in the bloodstream

and may have many extra- protective effects that other fats lack MUFAs are an

unsaturated fat and have the exact opposite effect of the unhealthy saturated fats

As a choice among fats, the monounsaturated fatty acids (MUFAS) are the best

with proven health benefits, such as reducing the risk of heart disease.

Studies after scientific studies have shown that MUFAs can reduce your risk of

Type 2 diabetes and insulin resistance, metabolic syndrome, breast cancer,

inflammation, and high blood pressure

When it comes to belly fat, MUFAs are more important than most people realize.

A monounsaturated fat- rich diet can help you lose weight. Even when weight

remains unchanged, MUFAs redistribute body fat, pulling body fat out of the belly

and moving it to other places like the legs.

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MUFAs also improve insulin sensitivity which means cells are more likely to use

the energy at hand. "A MUFA at every meal" just keep repeating the mantra

yourself. to Find MUFAs

These heart-healthy' disease-fighting, "good" fats are found in foods like

almonds, peanut butter. olive oil, olives, avocados, and even dark chocolate.

MUFA in Extra virgin olive oil has been shown to protect against heart disease

and dementia through its anti-inflammatory effects.

Eating three or four tablespoons of extra virgin olive oil a day can have the same

protective power as taking a daily baby aspirin. Although this amount is

commonly consumed in the Mediterranean region, such large amounts of olive oil

are not recommended here because they can add almost 500 calories to your

daily diet.

Avocados are the second richest source of monounsaturated fats in the diet.

They’re also high in fiber, vitamin E, vitamin K, folate, and potassium

Like olive oil, the MUFAs in avocados have been shown to fight heart disease.

Avocados also have lutein and zeaxanthin, two compounds which protect eye

health

Healthy fats not only help fight belly fat, but they also help with the absorption of

carotenoids, the cancer- fighting compounds frequently found in brightly colored

fruits and vegetables. One-half of an avocado contains 10 grams of mono-

saturated fat and studies have shown that people who eat a salad with avocado

absorb fifteen times more of these beneficial carotenoids

Nuts and nut butters are nutritional powerhouses loaded with fiber and many

hard-to-get vitamins and minerals like vitamin E, selenium, zinc, copper, and

manganese.

Almonds have the highest amounts of vitamin F. while walnuts have the most

omega-3s of all nuts. Brazil nuts are highest in selenium, an anti-oxidant mineral

that's been shown to be protective against breast cancer.

Nuts also fill you up they also curb appetite, which is important for people who

want to lose or even maintain weight. Be sure to practice portion control when

eating nuts as some of the large containers of nuts can pack nearly 2,000

calories and stick with unsalted ones to avoid water retention.

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Seeds Pumpkin seeds, sunflower seeds, sesame seeds, and hemp seeds are all

good sources of healthy monounsaturated fats.

Like nuts, they are a good source of hard-to-get nutrients like magnesium,

manganese, iron, calcium, copper, and zinc. They're also high in fiber, which

helps us to feel satiated MUFAs — a note of Caution

While intake of MUFA's is good for health, one needs to remember that although

MUFAS are healthy fats, yet they are still fats, with nine calories per gram - more

than twice that of carbohydrates and proteins, which have four calories per gram.

Simply put all fats consumption has to be controlled. It is easy to over-eat nuts or

guacamole - which can undo the health benefits by packing on the pounds

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Chapter 6: HIIT

In order to burn fat, high-intensity interval training (HIIT) are better. Several

studies have confirmed that exercising in shorter bursts with rest periods in

between burns more fat than exercising continuously for an entire session.

HIIT exercises improve muscle energy utilization and expenditure due to their

positive effects on increasing muscle mass and improving muscle fiber quality

Muscle tissue burns 3-5 times more energy than fat tissues. So as you gain

muscle, your metabolic rate increases, which allows you to burn more calories,

even when you're sleeping. This phenomena is called Afterburn effect. This

afterburn effect will allow you to ditch slow and steady cardio and do real cardio.

HIIT exercises are is also very time efficient. You can actually lose more weight

by reducing the amount of time you spend exercising. When you're doing HIIT,

you only need 20 minutes, two to three times a week anymore, and you’ll overdo

it!

The key factor that makes interval trainings effective is intensity. To reap

maximum results, you need to work out at maximum intensity, with rest periods

in between spurts. It's also important to remember to keep upping the intensity

as you get fitter. If the exercise is not challenging enough, you're not going to

reap Vigorous exercise trims all your fat, including visceral fat.

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Chapter 7: The importance of sleep

Often people who have busy lives don't get the sleep that they need, or feel tired

for much of the time. The quality of your sleep matters as well as the duration.

Some people need less than others, but you may just be going to bed with too

much undigested food in your system and may need to change a few habits to

help you to get sufficient rest.

If you are lethargic, this is a good sign that you're not getting the rest you need

and believe it or not, during the sleep cycle, your body is healing and recovering

from the day before, making it ready for the day to come. There are many other

things that happen during sleep but if you are trying to lose belly fat, you need

that extra energy the next day, so that you can function at an optimal level and

be more inclined to exercise, even if that just means going for a walk.

Many obese people don't get enough sleep or go the other way and become too

lazy, staying in bed for far too long. Striking the balance is essential to good

health. The danger is that people who are inactive encourage the build-up of

visceral fat in the belly region and that's deep fat that is harmful to areas of the

body such as your heart or your lungs. Thus, it's important to be active, but if you

are sleepy, that’s hard.

So how much sleep is healthy?

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There have been studies into this aspect of life and although some people

believe that 8 hours is correct, they may be doing themselves a disservice.

Between six and seven hours a night is enough, but it should be quality sleep.

How does that affect the belly region?

If you sleep well, you are much more energetic the next day and are able to use

that energy to give yourself a head start when it comes to being active. The

vision that people think of when they associate thoughts with obesity is inactivity

and that's the same for belly fat too. If you are constantly inactive, don't get

enough sleep and eat all the wrong things, you don't stand a chance of losing

belly fat.

If you sleep well and don't allow stresses to keep you out of bed, you will give

yourself a better start the next day. If you have eaten too close to bedtime, and

usually these are snacks, you can't get the quality sleep that you need and thus,

you wake tired and spend much of the next day feeling like you have no energy.

Food before bedtime

There are all sorts of myths about how soon before bedtime you should stop

eating. You do need your evening meal, so don't skimp on that, but the area

when you really put your belly fat at risk of increasing is when you eat high

calorie, high sugar or fat foods as a snack before bedtime. The kind of snacks

that should be avoided at this time of day are:

- Ice cream — substitute with fruit sorbet if you like or fresh fruit such as a

banana.

- Potato chips — These are unhealthy anyway, but before bedtime, they

don't digest easily.

- Popcorn — this is only unhealthy if coated. If you eat fresh popped

popcorn, its not going to harm you, but you may take time to fully digest it.

Eat light foods before bedtime and if you are puckish, a few nuts or raisons are

much better for you that heavy foods.

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Trouble sleeping?

If you are experiencing trouble sleeping, perhaps you are not preparing yourself

for sleep. The bedroom should be a place where you can completely relax. If you

use the breathing exercises in the next chapter at bedtime, these will help you to

wind down and to forget the stresses of the day. Try to avoid television programs

that are too active just before you go to bed and start thinking of your bedroom

as being a place where you can wind down.

If you practice the breathing exercises, these will help your stress levels and you

will find that they may also help you to get sufficient sleep to wake up fresh and

ready for action the next day.

Sleep is important to you, regardless of whether you want to lose weight or not.

In the case of belly fat, it gives your body time to recharge and that's vital to

successfully losing that fat. A tired and stressed body won't respond as well to

the need to exercise. Thus, if you can get a good night's sleep, you will be able to

exercise more the following day, thus helping you to lose that belly fat.

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Chapter 8: Habits to keep in mind

Now that you have more clarity on some of the basic nutrition principles to

promote a life of wellness and health, it’s time for you to start putting it all

together. You may find that the first few weeks are hard as you become used to

new eating habits and flavors, but reassure yourself that over time it will become

easier to a point where you will be amazed of how your impulses to eat certain

types of food have completely changed.

Keep it Simple

When you're first starting out, don't worry about counting calories or

overanalyzing labels. Rather than trying to replace one thing with another, just

remember which foods are the best for you: whole foods. Think green! Think

fresh! Eat a variety of fresh fruits and green vegetables. Anything that comes

from a package or is processed in any way is probably not as good for you as

something that came from the earth.

Drink Lots of Water

This is the oldest habit in the book, but so many people fail to realize just how

beneficial it can be. Water helps us to stay hydrated and is also necessary in the

process by which our body voids waste and eliminates toxins. Drinking lots of

water also eliminates headaches, decreases general lethargy, and can make you

feel more

The best part is that water is also very filling, so if you drink more water, you will

be less hungry. The less hungry you are, the less likely you are to want to eat a

sugary or fatty snack!

Pay Attention to How Eating Makes You Feel

Everybody knows that overeating can cause that unpleasant "sour stomach"

feeling or make you feel bloated. However, did you ever notice how you feel after

eating junk foods? Your brain releases chemicals immediately after you eat these

foods and you feel good right away, but once those chemicals dissipate, you

often feel a "sugar hangover" that causes you to feel nauseous or tired. By

avoiding those foods, you can avoid those negative feelings. Oh, it's also helpful

for losing weight.

Avoid fad diets and pills

There are plenty of fad diets and pills on the market. Fad diets, usually, advocate

extreme weight loss, but this is simply not good for you; slow and gentle should

P a g e 32 | 38

be your motto if you are interested in a more permanent and healthy

transformation. Some diets also involve buying expensive pre-packaged meals

and, while convenient; it is much better to cook from scratch so that you know

exactly what's going into your food. There is also the risk that, once the diet is

over, you return to your old eating habits. Educating yourself to eating better and

making better nutrition decisions is the key to long term success and fulfillment.

Diet pills are just not a good idea, please beware they can have serious

undesired side effects, such as constipation, headaches, stomach upsets and

even heart problems because of the stimulants within.

If you want to change the root cause, you have to transform your habits, there's

no way around that, so stop thinking about cutting corners here and there and

resolve to put in the effort and care you deserve.

Portion size

You may dread the idea of counting calories. The good news is that you don't

have to! Provided that you know what to eat and how to manage your portion

sizes, you should find yourself in the right path to losing weight and feeling better.

If you know you tend to pile your plates too full with food, go ahead and use

smaller plates and you will find that you automatically start to eat less (don't go

for seconds! Otherwise you will be eating the same amounts as before, if not

more). Make sure that you eat plenty of whole foods like vegetables, which will fill

you up quickly, and drink a glass of water while eating to increase your feeling of

fullness. Drink another full glass of water after you eat.

If you really struggle with portion sizes, consider measuring things out in cups

and checking the amount of calories in each cup (although this can be

exhausting in the long term. It is better to know what to eat and how much and

this way you can forget about counting calories). This may be the wake-up call

you need. In time, you will automatically know how much you should be eating.

Remember that women should aim for no more than 2,400 calories a day and

men should aim for no more than 3,000.

Plan meals (and your grocery list) in advance

If you come home from work and don't know what you are going to eat for dinner,

you may be tempted to reach for something unhealthy to stave your hunger

pangs. Instead, make a weekly food plan and get everything you need from the

grocery store in one go. Based on the previous chapters, make a grocery list

writing down the items you want to include in your diet (write at the top of your list

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"Eating Smart Shopping List" so you don't forget about your intentions and goals

while you are at the grocery store. Resist the temptations that will try to seduce

you, these will come in the form of neatly designed packages or bright-color

marketing slogans, I trust in you and you know better than that now, so stick to

your Eating Smart Shopping List!

If you don't like cooking during the week, prepare different dishes in bulk (3-4

portions) and then freeze different meals so that you can get something healthy

out of the freezer when you don't want to cook

Another strategy for good planning is to use the Internet to look for websites,

blogs and mobile apps that are consistent with this health-promoting philosophy

so you can continue your learning process; one thing you can do is to look for

paleo nutrition resources which can be a good inspiration for your meal plan.

Most of my personal experience which you see reflected in this book comes from

the paleo life style (believe me, I've tried a lot of different philosophies looking for

the best results, and after all that journey, paleo seems to make the best sense

and offer the best long term results).

Always keep in mind: planning is the key to success!

How to avoid temptation

There will be times when temptation gets in the way even if you have carefully

planned your moves like a Smart Eating Ninja. First, avoid bringing home

anything that you know it's not a smart option. If it's in your kitchen, you will

eventually eat it, so avoid the temptation by simply eliminating it from your

kitchen. Second, learn to manage those times by having healthy snacks within

reach (remember? —Plan B!) Third, consider this book your source of motivation;

revisit any of these chapters as often as needed, sometimes it just takes a few

reads to fully embed the concept in the brain. Last but not least, remember how

far you have gone and encourage and challenge yourself to continue on this

journey. Repeat to yourself everything is ok and you can do it!

What to do when eating out

Eating out can be particularly challenging because you probably don't want to feel

left out if all your friends are eating something that overexcites your taste buds.

However, now a days it's becoming easier to find low- calorie and gluten-free

options on the menu of many restaurants, so go for the smart option! Wien you

are craving for pasta or pizza, ask for gluten-free options, but don't sweat it if

there are none — as long as it's occasional, like I said, allow yourself to have a

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treat, and this can be one. Make sure you don't supersize your meal, or ask for

extra gravy, get your condiments "on-the-side" this way you can control how

much sauce or dressing goes in your meal. Consider changing your side of fries

for a green or mixed salad, steamed or grilled veggies. Caution: when it comes to

salads, Cesar salad is not a good replacement, its creamy sauce is loaded with

unhealthy fats and calories so stick to the green or mixed salad, in terms of

dressings, stay away from ranch, blue cheese or 1000 islands. Avoid anything

that comes smothered in cheese or a creamy sauce. If you want more than a

main course, opt for a vegetable-based starter rather than a dessert. Once you

are full, you will be less tempted to go for a dessert or maybe you will decide to

share the desert with someone else. Drink water as much as possible or if you

want some flavor with your drink ask for natural lemonade without sugar or syrup,

or ask for soda with natural lemon or cranberry juice (this last one is my favorite).

If you want to lose weight, feel more energetic and live a healthier life, you need

to develop new habits and learn how to manage temptation under any

circumstance. Choose smart and look for smart alternatives when you can't find

your best first option. You may find it difficult at first, but don't be too hard on

yourself about mistakes — just leave it behind and find ways of moving on.

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Chapter 9: Advanced tips

Now that you've learned about some of the more basic changes that you can

make to help kick start your diet, here are a few slightly more advanced tips.

Sure, vegetables are good, but are some of them actually bad for you? Are

carbohydrates as evil as some of your friends have been saying lately? If so, are

there healthy carbs?

Healthy eating is not always as cut and dry as "good foods" and "bad foods."

Sometimes, different foods in the same class can be dramatically more or less

healthy to eat than others. By cutting the bad stuff out and replacing it with tasty,

healthy alternatives, you can make minimal changes that will go a long way

towards helping you to reach your long-term diet goals.

By learning even the slightest bit about nutrition and what foods fuel our bodies in

what ways, we can get a head start on what foods to look for in order to

effectively replace the junk that we were eating before.

Eat Nutrient Dense, Low Cal Foods

The best part about nutrient dense, low calorie foods are that they are filling

without making you gain weight. Green, leafy vegetables can be eaten in large

quantities without completely ruining your daily caloric allowance. Instead of that

second helping of chicken or mashed potatoes, double up on the salad with a

low-fat, low-calorie dressing and watch as your smaller portion sizes become just

as filling as when you were mindlessly overeating before.

Additionally, you’ll be getting all kinds of healthy vitamins and minerals that will

help you to feel more awake, alert, and less lethargic. You can almost never eat

enough leafy greens.

Get Carb Conscious

There's been a lot of hype lately about carbohydrates which has really given

them a bad name. The real issue is that people don't know the difference

between healthy carbs and bad carbs. Good carbs get digested slowly and help

to make you feel full for longer. Whole grains, vegetables, beans and fruits can

help keep your blood sugar stable while making you feel better in general.

Bad carbs such as those found in white bread or foods with refined sugars can

cause blood sugar levels to spike and result in decreases in energy, and weight

gain. Fortunately, as well learn later, there are some quick habits that you can

P a g e 36 | 38

form that will immediately replace these bad carbs with fiber-rich good carbs that

will have your heart singing a happy tune in no time flat.

Increase Your Calcium Intake

Calcium not only provides for healthy bones and teeth, but will help to keep your

body healthy by preventing degenerative diseases such as osteoporosis. Strong

bones will allow your body to get the exercise it needs, and that will help you to

lose weight in the long run.

Get Privy to Protein

Our bodies get energy from the protein that we eat, but all proteins are not

created equal. Red meats are high in fat and can cause heart disease and weight

gain when over consumed. By replacing these proteins with chicken beans, nuts,

fish, or soy-based foods, we can get all of the benefits of the protein without all of

the unhealthy animal fat. Simply replacing potato chips with nuts and seeds will

add a great deal of quality protein to your diet without sacrificing any of the taste.

Of course, that's not to say that you must eliminate red meat from your diet

entirely. Remember back to earlier in the book when we talked about

moderation? That's exactly what we're referring to here. Try and stick with the

good proteins as much as possible, but allow yourself to indulge from time to

time as long as it's done in moderation.

Lose Weight with the Right Fibers

Foods that are high in dietary fiber not only promote digestive regularity, but

lower the risk of heart disease, diabetes, and stroke. They are also excellent in

helping you to lose weight. You want to avoid refined foods like white bread,

white rice, and baked pastries, as these foods contain virtually no dietary fiber.

By replacing "white" products with natural whole grains, you can increase your

fiber intake without sacrificing the foods that you love to eat.

Learn About the Food Pyramid

The days of having "four basic food groups" are long gone. Today, the best way

to follow a healthy diet is to follow the food pyramid. Simply eat the number of

servings indicated on the pyramid and you will start to see results in no time. For

all of the trendy fad diets that exist in the world, it's amazing that more people

don't simply follow the food pyramid.

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Conclusion

Losing the fat around your belly can be a challenge. It likes to stick there and you

are going to have to take some time and work in order to force it to leave. This

book is full of the information that you need in order to get started on the belly fat

diet plan so that you can make that stomach go away! Remember, at the end of

the day, it is up to you how fast that belly fat goes. Change your eating habits.

Substitute butter for Omega Spread, cut down to skimmed milk, be aware of your

sugar intake and follow the advice given in the previous chapters about exercise,

posture and diet.

As a final note I think it’s important to say that everyone has a different body

shape to the next person and there is real danger in comparing your body with

someone else. Your goal should be to have the healthiest and slimmest version

of you that you can achieve. You should aim for the best you! Avoid aiming for

the bikini model stomach or the glamour model on the front of your much loved

(more than likely heavily photo-shopped) fashion magazine. Just aim for a better

you. Take the steps listed in this book, eat well, live an active healthy lifestyle

and enjoy your transformation as you say goodbye to that excess, stubborn belly

fat!

You can do it and, in fact, you are the only one who can. The example that you

set for your kids and for your friends may lead to them wanting to follow the same

route. With obesity figures so high throughout the United

States, taking this stand against belly fat is your way forward to a healthier life.

That belly fat may not yet be dangerous but it can become dangerous when left

unchecked. Your life is worth so much more than all of the treats you ate to get

you to this stage. Your life is worth the lifestyle changes suggested and you really

can look younger and fitter once your lifestyle takes account of your body/ s

needs.

Be aware that crash diets don't work. Be aware that half-hearted exercise doesn't

work. Be very aware that the tips and tricks shown in this book have been proven

to work time and time again. The food values are well known ones and you

probably know what you eat that's bad for you. Remember, you don't have to

totally deprive yourself of good things. You merely need to limit these to sensible

proportions. The change that you make in your diet, your sleep habits and your

exercise routine can add years to your life and that’s got to be life-changing.

The best thing of all about losing that belly fat is the comfort that you feel when

you wear clothing that looks great. You don't feel like your breathing is impaired.

P a g e 38 | 38

You don't get as much pain and you certainly don't have to obsess about wearing

clothing that camouflages the area of your body you know you can do something

about. That's when you know you are on the right track. Do it for yourself and be

proud of your achievement because with a slim waistline and abdomen area, you

really do feel great. You feel less bloated, less uncomfortable and much more

able to face the day. You sleep better, you eat better and your body will thank

you for all the effort that you have put into losing that belly fat.

If you look at TV programs about weight loss, some of these suggest that surgery

is the answer. It’s worthwhile thinking about this. In a recent study in the United

Kingdom, where limitations are put on who can have surgery for obesity, people

were actually putting on weight intentionally to get that surgery. Some even

risked their lives for it when the answer lay in their hands all of the time. This

book tells you everything that you need to know about losing that belly fat and

the belly fat really is the worst kind of fat. Once this goes, the rest of the body

seems to be able to function in a more efficient way, meaning that you feel great,

look good and can congratulate yourself for taking your responsibility to your

body seriously.

Finally, I want to thank you for downloading and reading my book. Now, it’s time

for you to execute all the guidelines that were mentioned in this book. If so, I will

guarantee you that you will start seeing results right in front of your eyes!